Fitness Macro Calculator

Jetlagged Chef Macro Calculator

This macro calculator takes away any guess work and allows you to plan out your daily nutritional targets. All you have to do is enter your details, select your goals and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats, but the default settings are what we recommend.

Gender:

Male Female

Age:

Height:

ft in

Weight:

lbs

Formula:

Standard (Recommended)
Using current body fat percentage

How would you describe your normal daily activities?

Sedentary: Spend most of the day sitting

Lightly Activity: Spend a good part of the day on your feet

Active: Spend a good part of the day doing some physical activity

Very Active: Spend most of the day doing heavy physical activity

How many week days per week do you exercise?

How many minutes per day do you exercise (cardio & weight lifting combined)?

How intense is your excercise?

Light: I can hold a conversation while working out and do not break a sweet.

Moderate: I am breathing hard and challenge myself.

Difficult: I always break a sweat and have an elevated heart rate. I cannot hold a conversation.

Intense: Don"t talk to to me, don"t look at me. I am here for a purpose and i might die today.

Fat loss

1121

Calories/Day

Maintain

1121

Calories/Day

Bulking

1121

Calories/Day

Custom

Calories/Day

Suggested 15%
Aggressive (Not recommended) 20%
Reckless (Not recommended) 25%

Same as TDEE

Cautious 5%
Text Book 10%
Aggressive (Not recommended) 15%

Enter Your Own

Choose Plans

Protein
(4 calories per gram)

1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight

Fat
(9 calories per gram)

.35 grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight

Carbs
(4 calories per gram)

Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.

	CARBS	PROTEIN	FAT	FIBER	CALORIES
GRAMS per day	280	6.9	2.4	1 - 2	1169

GRAMS per meal	93.3	2.3	0.8	0 - 1	390